The aim of this programme is increase muscle mass. ​​​​ This is an advanced training programme and should only be used by experienced gym goers.

In the first 8 weeks the aim is increase bulk in all muscle groups by using split session.

The final four weeks will use an integrated approach to training to​​ maintain muscle mass and reduce body fat.

Week 1​​ –​​ 4

Week 5 – 8

Week 9 – 12

In week 1 to 4 we will use split sessions so that we can work hard in the gym, while allowing recovery time between sessions to allow for physiological adaptation.

In order to stimulate maximum muscle growth we are aiming to keep the muscle under tension for a long period of time.

It may be necessary to lower the weight from 80% 1RM due to the tempo – adjust accordingly prioritising perfect form.

In weeks 5 to 8 we will continue with 5 sessions per week. ​​ However, each session will focus purely on​​ isolating​​ one​​ major​​ muscle group. ​​ By doing this we will maximise growth in that particular muscle group, while also allowing maximum recovery time by only training it once in a week.

This will also add variety after the first four weeks to maintain motivation.

Weeks 9 to 12 have a change of focus. ​​ We now move to an integrated training approach in order to maintain muscle mass created in the previous 8 weeks, while now focussing on blowing away body fat.

Assuming body fat was 15% or better at the start of the 12 week plan, we should see a muscular and lean physique by the end of week 12.

Suggested Weekly Timetable​​ – Week 1 to 4:

Day

Week 1

Week 2

Week 3

Week 4

Monday

Legs, Back & CORE

Chest, Shoulders & Arms​​

Legs, Back & CORE

Chest, Shoulders & Arms​​

Tuesday

Chest, Shoulders & Arms​​

Legs, Back & CORE

Chest, Shoulders & Arms​​

Legs, Back & CORE

Wednesday

Legs, Back & CORE

Chest, Shoulders & Arms​​

Legs, Back & CORE

Chest, Shoulders & Arms​​

Thursday

REST

Friday

Chest, Shoulders & Arms​​

Legs, Back & CORE

Chest, Shoulders & Arms​​

Legs, Back & CORE

Saturday

Cardio Session of Choice or​​ REST

Sunday

REST

Subject to complete a full body stretch at least once each day.

In order to increase muscle mass the subject must consume a calorie excess. ​​ Aim for 500kcal excess per day with a high protein intake to prevent unnecessary increases in body fat.

Warm Up for 5 minutes with dynamic stretching before each resistance session. ​​

In order to stimulate maximum muscle growth we are aiming to keep the muscle under tension for a long period of time. ​​​​ The lowering phase of the Back Squat​​ should take 4 seconds, 1 second pause, and take 2 seconds over the lift, followed by another pause before repeating.

Note the tempo orders for different exercises. ​​ This is because some exercises start with the lifting phase, while others begin by lowering.​​

It may be necessary to lower the weight from 80% 1RM due to the tempo – adjust accordingly prioritising perfect form.

In order to stimulate maximum muscle growth we are aiming to keep the muscle under tension for a long period of time. ​​​​ The lowering phase of the BB Bench Press​​ should take 4 seconds, 1 second pause, and take 2 seconds over the lift, followed by another pause before repeating.

Note the tempo orders for different exercises. ​​ This is because some exercises start with the lifting phase, while others begin by lowering.​​

It may be necessary to lower the weight from 80% 1RM due to the tempo – adjust accordingly prioritising perfect form.

Suggested Weekly Timetable​​ – Week 5 to 8:

Day

Week 1

Week 2

Week 3

Week 4

Monday

Chest

Chest

Chest

Chest

Tuesday

Back​​

Back​​

Back​​

Back​​

Wednesday

Legs

Legs

Legs

Legs

Thursday

REST

Friday

Shoulders​​

Shoulders​​

Shoulders​​

Shoulders​​

Saturday

Arms & CORE

Arms & CORE

Arms & CORE

Arms & CORE

Sunday

REST

Subject to complete a full body stretch at least once each day.

In order to increase muscle mass the subject must consume a calorie excess. ​​ Aim for 500kcal excess per day with a high protein intake to prevent unnecessary increases in body fat.

Warm Up for 5 minutes with dynamic stretching before each resistance session. ​​

No REST – each time you reduce the weight you should start the next set immediately.

COOLDOWN

5mins X Trainer – Followed by static stretching

Notes:

In order to stimulate maximum muscle growth we are performing tri sets. ​​ Three exercises back to back to target the same muscle group. ​​ It may be necessary to adjust % of 1RM due to the difficulty of this type of training - adjust accordingly prioritising perfect form.

Note some bodyweight exercises are to be performed to failure rather than a set number of reps.

No REST – each time you reduce the weight you should start the next set immediately.

COOLDOWN

5mins X Trainer – Followed by static stretching

Notes:

In order to stimulate maximum muscle growth we are performing tri sets. ​​ Three exercises back to back to target the same muscle group. ​​ It may be necessary to adjust % of 1RM due to the difficulty of this type of training - adjust accordingly prioritising perfect form.

Note some bodyweight exercises are to be performed to failure rather than a set number of reps.

No REST – each time you reduce the weight you should start the next set immediately.

COOLDOWN

5mins X Trainer – Followed by static stretching

Notes:

In order to stimulate maximum muscle growth we are performing tri sets. ​​ Three exercises back to back to target the same muscle group. ​​ It may be necessary to adjust % of 1RM due to the difficulty of this type of training - adjust accordingly prioritising perfect form.

Note some bodyweight exercises are to be performed to failure rather than a set number of reps.

No REST – each time you reduce the weight you should start the next set immediately.

COOLDOWN

5mins X Trainer – Followed by static stretching

Notes:

In order to stimulate maximum muscle growth we are performing tri sets. ​​ Three exercises back to back to target the same muscle group. ​​ It may be necessary to adjust % of 1RM due to the difficulty of this type of training - adjust accordingly prioritising perfect form.

Note some bodyweight exercises are to be performed to failure rather than a set number of reps.

​​ 5 x 10 – alternate between the two exercises – perform as many circuits as possible in 5 minutes

4B

Supermans

COOLDOWN

5mins X Trainer – Followed by static stretching

Notes:

In order to stimulate maximum muscle growth we are performing tri sets. ​​ Three exercises back to back to target the same muscle group. ​​ It may be necessary to adjust % of 1RM due to the difficulty of this type of training - adjust accordingly prioritising perfect form.

Note some bodyweight exercises are to be performed to failure rather than a set number of reps.

Suggested Weekly Timetable – Week 9 to 12:

Day

Session

Time

Monday

Integrated session 1

Tuesday

Integrated session 2

Wednesday

REST

Thursday

Integrated Session 1

Friday

Integrated Session 2

Saturday

Session 3

Sunday

Rest

Timings to be decided by the subject to fit with schedule.

Subject to complete a full body stretch at least once each day.

To be completed in conjunction with a calorie controlled diet. ​​ In order to add muscle you must ensure adequate calorie intake.

Warm Up for 5 minutes with dynamic stretching before each resistance session. ​​